Workout Routine

Chuckles BBB Push Pull Legs Debug

by Chuckles

30 minutes of cardio before each workout. I was inspired by the BBB routine and decided to put the focus on one lift in, however, I wanted to get more done than one primary lift so there is accessory work and another primary lift thrown in although my focus is on Deadlift, Overhead Military press and Squat. Shortened rest time for higher intensity and reduce the amount of time in the gym.

Starting TM is 90% of 1RM.

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
9
60 sec
3
80% TM
8
60 sec
4
55% TM
10
60 sec
5
55% TM
10
60 sec
6
55% TM
10
60 sec
7
55% TM
10
60 sec
8
65% TM
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
60 sec
2
60% 1RM
8
60 sec
3
60% 1RM
8
60 sec
4
70% 1RM
8
60 sec
5
70% 1RM
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

face pull

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec
4
–
–
8 +
amrap
60 sec
5
–
–
8 +
amrap
45 sec

pullup

5 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

single arm, single leg romanian dead lift

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec

plank

5 sets

Push

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
9
60 sec
3
85% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 10 kg
4
50% TM
10
60 sec
5
50% TM
10
60 sec
6
50% TM
10
60 sec
7
50% TM
10
60 sec
8
50% TM
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
9
60 sec
3
75% TM
8
60 sec
4
80% TM
8
60 sec
5
85% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
70% 1RM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

incline bench press

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

seated overhead press

3 sets

DIP

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

DIP

5 sets

deadbug

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec
5
15 +
amrap
60 sec

deadbug

5 sets

Hollow Extension to Cannonball

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10 +
amrap
60 sec

Hollow Extension to Cannonball

5 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
8
60 sec
3
85% TM
8
60 sec
4
55% TM
10
60 sec
5
55% TM
10
60 sec
6
55% TM
10
60 sec
7
55% TM
10
60 sec
8
65% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
65% 1RM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
60% 1RM
8
60 sec
3
70% 1RM
8
60 sec
4
75% 1RM
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
60% 1RM
8
120 sec
3
60% 1RM
8
120 sec
4
65% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
60% 1RM
8
120 sec
3
60% 1RM
8
120 sec
4
65% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

4 sets

bird dog crunches

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec
5
15
60 sec

bird dog crunches

5 sets

Hallow Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hallow Hold

3 sets